Always start with a Triple-S before BC

Escabar, Wee Wee and YHC set off for the 3.6 mile Surge Segment atStridelite(aka, Triple-S) right before BC. Somewhere along the way we picked up Heisenberg and possibly another F3 brother. Tclaps go out to Escabar for getting a PR on the Triple-S. The remaining PAX showed up soon afterwards to find out what a Paper Jam beat down was all about. Here’s how it went…

Zero line is the start. With block in tow, run to the first line and do one burpee. Run back to zero line and now run to line two. Do two burpees. Always run back to zero line with block before advancing. Every 5th line we change exercise.

line#1 – 1 burpee

line#2 – 2 burpees

line#3 – 3 burpees

line#4 – 4 burpees

line#5 – 5 burpees

line#6 – 6 Block Presses

line#7 – 7 Block Presses

line#8 – 8 Block Presses

line#9 – 9 Block Presses

line#10 – 10 Block Presses

line#11 – 11 Merkins

line#12 – 12 Merkins

line#13 – 13 Merkins

line#14 – 14 Merkins

line#15 – 15 Merkins

now back down

line#15 – 15 block squats

line#14 – 14 block squats

line#13 – 13 block squats

line#12 – 12 block squats

line#11 – 11 block squats

line#10 – 10BBSU

line#9 – 9 BBSU

line#8 – 8 BBSU

line#7 – 7 BBSU

line#6 – 6 BBSU

line#5 – 5 burpees

line#4 – 4 burpees

line#3 – 3 burpees

line#2 – 2 burpees

line#1 – 1 burpee

Find the 6 and finish with him.

Mary:

Flutter Kicks x 30 IC

COT & BOM:

Devo:1 John 2, 9-11Anyone who claims to be in the light but hates a brother or sister is still in the darkness. Anyone who loves their brother and sister lives in the light, and there is nothing in them to make them stumble. But anyone who hates a brother or sister is in the darkness and walks around in the darkness. They do not know where they are going, because the darkness has blinded them.

Prayer Requests:
-Blindside’s 2.0 Maggie
-Vila, his family and his strength to defeat the demon of alcoholism in his life